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Mystery Solved – How to get Skinny fast

Mystery Solved – How to get Skinny fast

In today’s world, most of us aspire to have a skinny body. Few want it because of their goals, few want to be skinny to just look like someone, and similarly, different people have their own set of reasons for it. But, it is not as easy as it sounds. It takes a whole lot of effort in order to be skinny, especially for those who have a bulky body. Let us take a look at some of the best ways of how to get skinny fast.

Tips to Get Skinny Fast

Here are a few tips to follow which can help to get skinny fast:

  • Eating a balanced breakfast can help in getting skinny fast, people often do not care much about a good meal at the start of the day. But this is the most important thing one must look for.
  • Drinking plenty of water also holds the key to getting skinny, so drink as much water as you can.
  • Eating an ample amount of protein-rich food along with fats and vegetables can also help in the cause. Remember not all fats are harmful to the body, as fats are a requirement of the body, make sure you consume their optimum amount.
  • Cutting short on sugary drinks and fruit juices also helps in getting skinny at a good rate.
  • Try to avoid junk foods and refined carbs as much as possible.
  • Have a habit of eating slowly and chewing each bite of your food. One who does not follow this on regular basis often complains about not getting the results even after putting effort into the gym.
  • Maintain discipline in your exercise routines and do it with the same dedication until you reach your fitness goal.
Have healthy eating habits to maintain a skinny body
Have healthy eating habits to maintain a skinny body

These are just a to-do list that one can have in their day-to-day lives to see the results faster. Now, let us look at some of the other ways to get skinny in some quick succession of timeframes.

How to get skinny fast in 1 day?

Well, this is something really quick what we are expecting. Few people will even doubt this but in fact, it is quite possible. Following a few good health habits can help in getting skinny in a day.

Sugar is the biggest rival of you and your fitness journey. You can win this entire battle just by cutting short your sugar intake. It is a medically proven fact that overconsumption of sugar leads to the form of stored fats. The inclusion of protein and fiber-rich content in your meal also helps in this cause. Protein enhances your body’s metabolism whereas fiber helps in keeping your stomach occupied most of the time. Hence, this helps in getting rid of after-meal cravings which cause hindrance in getting skinny.

People often get stuck with their work and sometimes with laziness which causes the body to remain at the same place for longer durations. This is one of the biggest causes for getting bulky as the body lacks movement. Hence, it is advisable to keep your body moving by getting into some sort of physical work. Avoiding alcohol and other sugary juices also helps in getting skinny fast and results can be seen right from day1. Substitute these drinks with the ultimate drink “water” which helps in getting rid of the toxins from the body and keeping you energetic.

Avoid food which contains high amount of fats
Avoid food which contains high amount of fats

Following these healthy habits will surely kick-start your journey of getting skinny. Do remember it’s not just about 1 day, but a routine to be followed every day. The results from Day1 would be pleasing enough to help you commit to this practice on regular basis.

How to get skinny fast in a week?

Getting skinny at a faster rate isn’t an easy nut to crack. A lot of dedication and discipline is required in this journey. People often have to sacrifice what they like most and end up living with the things which they dislike. We have already seen the tips to get skinny fast and how to get skinny fast in a day.

Drink plenty of water
Drink plenty of water

When it comes to getting skinny in a week, it doesn’t only take diet and exercise into consideration, but also discipline comes into play. People slow down with the passage of time due to tiredness or boredom. This breaks the flow and also hinders the results. People often complain of not getting the results even after following a healthy diet. The key lies here in the consistency of maintaining the same levels each day. The intensity of exercises has to level up with each day passing. There should not be any room for cheat days or cheat meals if you want to get skinny fast. Remember, a slow start is acceptable in this journey, but not a slow down in the midway. Take an oath of bettering yourself each day in terms of exercise and controlling yourself in terms of diet. Stay focused on your aim and rest will follow.

How to get skinny fast as a teenager?

The first and foremost thing about a teenager one needs to understand is their body has the best metabolism. Since they are young, they will have the ability to cope-up with the changes to their routine quite efficiently. This is the time when the body starts to grow and is mostly skinny.

Getting skinny as a teenager requires lots of efforts
Getting skinny as a teenager requires lots of efforts

A well-balanced diet is a starting step in this adventure. Adding up physical activities also helps in getting a skinny body like a teenager and also maintaining it. Being diet-conscious proves to be the best way to be in the race for getting skinny. Eating low carbs, more whole grains, and low-fat dairy products helps in this. Teenage is a symbol of energy and enthusiasm, to achieve that feat it is a must to maintain some high exercising standards. Following your daily routine along with healthy habits can help you reach your goal quite easily. Don’t just keep looking at your teenage pictures, work hard to be like that once again. Achieving this goal will make you defy the aging process and feel energetic each day. You will start living a younger life than your actual age with the least health issues.

How to get skinny fast for a kid?

Health related problems have been a peak issue in growing kids due to their irregular food habits and lack of awareness. Being at a young age they do not realize the importance of health and are least bothered about it. It is the responsibility of their parents to take care of their eating habits. Kids these days often prefer PlayStations over Playgrounds. This is killing their metabolism of health hygiene day by day.

Have a proper routine for each of your kid's activity
Have a proper routine for each of your kid’s activity

Here is what can be done for kids to get skinny fast,

  • Since they have a younger body, the adaptability rate would be higher among them. So, there must be some changes brought to their routine slowly.
  • Most of the kids have a habit of eating fast foods and processed packed food as well. Being a responsible parent your first job should be to cut short that.
  • Replace sugary beverages with low-fat dairy products as this will help them consume healthy right from the beginning.
  • As they are kids, they lack awareness about health hygiene, hence make sure to encourage them for having good eating habits.
  • Make them go to play outside so that there is some movement in their body, sitting in one place for long hours also causes fats to accumulate in the body.
  • Plan a routine of easy workouts which they can do on daily basis. Make your kitchen filled with nutritious food and have them with your kid. This will help them understand that this is the right thing to have.
  • Make some rules for computer, mobile and television usage by them. They must not be in front of the screen for a longer duration.
  • Most importantly support them in the phase of getting skinny. As a kid, it is a hard pill for them to swallow that they are not like others. Motivate them to the extent so that they can get skinny fast.

How to get skinny fast without working out?

Well, it is hard but not impossible to get skinny without working out. Physical activities carry a good amount of portion in making you skinny. But here are a few healthy habits which one can follow to get skinny fast without working out;

Keep yourself limited to healthy food habits
Keep yourself limited to healthy food habits
  • Stay away from unhealthy food and have lots of fiber, protein-rich food in your meals.
  • If you cant control your brain then fool it. Make a habit of using small plates for high-calorie foods.
  • Reducing your portion size will help in avoiding weight gains. Do keep in mind of eating slowly and sip in loads of water.
  • Sleeping habits also play a crucial role in getting skinny, so make sure you are having an ample amount of sleep daily.
  • Cook at home rather than going to restaurants or ordering online.
  • Keep an eye on your weight regularly so that you are on track in your fitness journey.

These few good habits will surely help you get skinny fast without workouts. Make sure you try them out if you are someone who doesn’t get time out of their busy schedule to work out.

How do I drop 20 pounds in a week?

Keeping a track of yourself is always a good practice
Keeping a track of yourself is always a good practice

This seems to be a goal-oriented target where you have your focus on reducing 20 pounds of your weight. We have so far already discussed lots of ways of getting skinny and losing extra pounds. This would be no different. Just make sure to follow them with proper dedication and healthy food hygiene. Since this is a goal-based practice, so make sure you keep a check with each day passing. In order to maintain this a health journal help the most, that would an out of box suggestion for these type of targets. Stay distant from demotivation and always keep yourself boosted. This energy in you would help you in transforming yourself into a skinny person. People often think that skipping a meal, especially breakfast would help them lose some pounds. But, it rather creates more craving inside you and forces you to eat even more. This does not help in your weight loss journey. So, next time you think of skipping your meal, beware. Follow these simple steps on daily basis and results will be in front of you soon. Pick the one which suits your fitness goal and hustle for it!

11 Benefits of Stretching – Why does Stretching Feel Good

11 Benefits of Stretching – Why does Stretching Feel Good

Stretching is an activity that all of us perform without even knowing the fact that whatever we are doing comes under stretching. Most of us kick off our day by stretching soon after we wake up. We stretch casually whenever we are lying or sitting at the same place for a longer duration. And not just we humans, even animals follow the same.

Stretching at full force
Stretching at full force

Stretching is not just a casual activity but also a warmup before intense physical activities. It reduces the chances of getting injuries. Sportspersons follow stretching on a very serious note to avoid injuries. Stretching also helps in improving blood circulation throughout the body.

Stretching, an activity that has numerous benefits for individuals irrespective of their age, profession, gender, or any factor. Let us see why does stretching feels good and the benefits of stretching.

Insights on Stretching

Stretching is a full range body movement activity after some sort of inactiveness in the body. We often have a habit of stretching soon as we wake up. But ever imagined why does it feel so good to stretch when you wake up?

There is a simple science behind that. As the human body sleeps all the muscles and joints present in the body go to a state of rest. So, as soon as we wake up our body still has the muscles in the rest state for a longer duration. To make these muscles active and working again, we often stretch. These could be simple neck-rotations, both-sides stretch around hips or anything. But make sure, that you are not overdoing it as it may cause some damage if not done with proper care.

We often feel quite relaxed after stretching out ourselves. Hence, it is also one of the best refreshing and stress-busting exercises. It not just gives one the feel-good moment but also increases the blood flow in the muscles. The body flexibility also enhances by performing simple stretches. It is also advisable to consult your trainer or doctor before doing it if you have a persisting medical condition.

Stretch it as you like
Stretch it as you like

Here are 11 key benefits to take away from stretching:

  1. Stretching helps in releasing stress.
  2. It helps in improving body postures.
  3. Reduces the risk of post-exercise pains.
  4. It could reduce the chance of getting injured.
  5. Helps in improving the range of motion of muscles.
  6. Stretching also proves remedial in lowering the risk of acute back pain.
  7. It helps in improving performance.
  8. It can enhance circulation in the body.
  9. Helps in making the body ready for intense physical activities.
  10. Stretching reduces muscle stiffness.
  11. It helps in lowering muscular tension and provides muscular relaxation.

Major Benefits of Stretching

Let’s take a deep look at a few of major the benefits coming from stretching.

  • Stress Buster: Stretching helps in easing out the stress what a person carries most of the time. Imagine you had a tough day at the office, just before going to bed you did few simple stretches and guess what? it’s all gone! You feel a sigh of relief and calmness. Stretching also activates the parasympathetic nervous system which again helps in releasing out stress.
  • Improving Performance: Stretching is a part of the routine for those who hit the gym regularly. Not just the fitness freaks but also sportspeople have special stretching training sets before jumping into their routine fitness activities. For instance, a bowler before starting his/her over prefers a wide swing of their arms or a few rotations. This small set of stretches help them to free up their bowling arm and also avoid any injury due to all of the sudden action.
Stretching helps in maintaining body posture
Stretching helps in maintaining body posture
  • Better Body Posture: A general study claims that most people suffer from long-term medical illness due to wrong postures. Be it sitting long hours in the office or not providing proper support to your back and other body parts. They all can hurt in the longer run. A regular stretch is always advisable for people to cope up with this ailment.
  • Flexibility: One always dreams of having a flexible body, even at their peak ages. But, it’s a well-known fact that the aging process takes away your flexibility. Hence, to maintain this you must regularly follow stretching exercises which will slow down the natural phenomenon. This helps in leading a carefree life.

Examples of Stretching

Few examples of stretching activities one can follow on daily basis without many complexions.

  • Truck Rotations: These are specially curated stretches for those who spend most of their time sitting at a place. Here, the person has to hold the handle of their chair and twist in the direction of their hands. And this has to be done in both ways so that the back muscles which gets stiff with time get the relaxation.
Sitting for long hours at the same place can cause stiffness
Sitting for long hours at the same place can cause stiffness
  • Cobra Pose: Cobra pose or also widely known as Bhujangasana in Yogic science helps in stretching out mainly the chest, abs, and shoulder muscles. A person lying has to push their body with their hands in an upwards direction and hold this position.
Cobra Pose or Bhujangasana
Cobra Pose or Bhujangasana
  • Neck Motions: These are the most common set of stretches that almost everyone follows. Here, one has to rotate their neck in clock and anti-clockwise directions. Sometimes even an upward and downward movement of the neck falls under a simple stretch.
Slow neck rotations help in making you feel comfortable
Slow neck rotations help in making you feel comfortable
  • Front on Stretch: These are also known as ‘forward bends’ or Uttanasana in yogic terms. Here, the person has to sit with their legs in front and try to bend their entire body and touch the feet with hands stretched. This focuses on the back muscle, the hips, and also the front body of the individual. Holding a position is again a key here as well.
Forward bend is all about holding the key position
Forward bend is all about holding the key position

Final Verdicts

Stretching can be made a routine by people of any age category. The best comes out of anything when it’s done regularly with some discipline. So, don’t wait to add this up to your To-do list. But do make sure that you are doing them gently and with proper care. There have been cases where people have overstretched and which has caused a body sprain and injuries.

As most of us seem to be always in a hurry to wrap up something. Make sure that you are not in the same boat when it comes to stretching. It has its own process which needs to be followed. Start off with a low-intensity stretch which would get your body going. Slowly give your body the feeling of stretching and that would definitely let you know why does stretching feels euphoric?

Stretching is just a feel good activity which soothes you
Stretching is just a feel good activity which soothes you

The feel-good factor behind stretching will always motivate you to do it as much as you like it. It also helps in improving your circulation. It increases the amount of blood the heart pumps significantly. In short, stretching is a long-term return scheme in which you can invest confidently. Most of these stretching exercises can be performed without any equipment which makes it pocket-friendly as well. There are stretching exercises that are performed using some equipment like stretch bands, foam rollers, leg stretchers, etc.

So, it’s your time to take a call on adding this beautiful part into your life. It has a lot to offer you when it comes to helping you out in leading the best life. Before peeping in do make sure to consult your medical expert if you have any existing medical conditions. A one-take solution to the most common problems among people. Don’t wait, just stretch out!

Living A Nomadic Lifestyle – Advantages and Disadvantages

Living A Nomadic Lifestyle – Advantages and Disadvantages

Nomadic lifestyle allows you to live life to the fullest giving you a varied experience that stays with you forever.

The nomadic lifestyle is the most ancient form of human society that existed in the history of mankind. However, the nomadic lifestyle is still practiced by us in today’s time. But it is more of a choice than a necessity. 

Usually, nomads are tribes, people, or communities that do not have permanent residence. They move from place to place either because of work or lifestyle. On top of that, they are not explicitly attached to a specific piece of land. 

A man living a nomadic lifestyle.
A man living a nomadic lifestyle.

A nomadic lifestyle comes with a lot of perks but also has its share of cons. At the same time, the larger question remains whether being nomads is still relevant in today’s time or is it just the hype.

What is a Digital Nomad?

The covid pandemic has brought a host of changes in the lifestyle of people all around the world. One of them is people embracing the idea of digital nomadism. But, what does the term digital nomad mean?  

A woman practicing digital nomadic lifestyle.
A woman practicing digital nomadic lifestyle.

Digital nomads are people who work while traveling instead of from a fixed workspace. The idea is to travel and work remotely. To add to that, working from anywhere is possible due to the better technical support and network outreach. It enables you to stay connected using wifi at different places where you can do work in peace. Those places are co-working spaces, coffee shops, hotels, or traveling in a campervan or RV.

What Does A Nomadic Lifestyle Look Like?

A nomadic lifestyle allows you to travel to places you have never been. Moreover, it helps you immerse yourself in the culture and cuisine of new places. These things are not always possible on vacation. This is because vacations are either tightly scheduled or do not give you enough time to fulfill your wanderlust. But, when you are a nomad, you have ample time to learn, socialize, and experience community-specific things. You may end up camping, learning to cook or a new language, etc.

A man living a nomadic lifestyle enjoying near a swimming pool.
A man living a nomadic lifestyle enjoying near a swimming pool.

Everything isn’t hunky-dory in the life of a nomad. There are times you may have to sleep on an empty stomach or get lost in unfamiliar places. Health is also something that you need to keep a check on. To sum up, the most critical skill you need to learn for a nomadic lifestyle would be managing limited resources and using them to your benefit.

How Can We Sustain A Nomadic Lifestyle? 

A nomadic lifestyle can be desirable from the outset. Whether it be traveling around the world, writing blogs, creating vlogs, and making memories. But, if you are serious enough to go being fully nomadic, then there is a lot to plan for before you decide to start your adventure for a lifetime. In this regard, the first aspect is the shift in your mindset and a complete lifestyle overhaul. Let’s look at some of the changes you might expect when you begin the journey of nomadism.

Two people in the woods for a nomadic lifestyle.
Two people in the woods for a nomadic lifestyle.

The foremost thing for you to sort out is a career plan that can work the best for a nomad. You need to choose a mobility-based career where you work on the go and make money. If you are traveling through different countries, make sure you have enough savings to sustain in times of lack of income. Financial stability is one of the keys to sustaining a nomadic lifestyle. The other aspect is to accept a minimal lifestyle and manage your expenses intelligently.

How Much Money Do You Need To Live A Nomadic Lifestyle?

Whenever you start to plan for your nomadic lifestyle, the biggest question that comes up is, what about money? How much money do you really need to start a life as a nomad? The amount is probably less than what you might imagine.

The first variable that decides how much you will need to support this sort of lifestyle is where you go. If you decide to go to countries with a cheaper cost of living like Malaysia, Thailand, Vietnam, Cambodia, etc., then $500-$600 per month will easily suffice for a comfortable stay at these locations. 

Nomadic lifestyle of a girl in Thailand.
Nomadic lifestyle of a girl in Thailand.

Take, for example, Chiang Mai, a mountainous city 700 Km away from Bangkok in northern Thailand. It is one of the thriving spots for digital nomads and is like a hub for them. You can find more than decent accommodation for around $150-$200. On the other hand, meals are also reasonable for around $1-$5, depending upon the type of cuisine you select. To add to that, you can find places for sightseeing and a lot of cultures, history, and traditions for you to explore.

A man living a nomadic lifestyle in the UK.
A man living a nomadic lifestyle in the UK.

However, if you plan to travel to Europe, you might have to spend a few extra bucks for cities such as Paris, Prague, Berlin, Budapest, Lisbon, etc. For an estimate, a monthly income of around $1000-$2500 will get you through without any major hiccups. If you choose hostels for accommodation, then your expenses might come down, and you can save more for other activities. It all boils down to your standard of living and the country or city you plan to visit.

Nomadic Lifestyle Advantages, Nomadic Lifestyle Disadvantages

Like everything, the nomadic lifestyle has its pros and cons. But, when you decide whether you should go for it or not, do weigh in if the pros outweigh the cons or vice versa.

Let’s Start With The Advantages:

Feel Liberated And A Sense Of Freedom From Daily Chores

It is an amazing feeling to have the option to go anywhere you want and live life on your terms. Mostly, you won’t be tied to the hard and fast rules of office timings. Just pack your bags, get your tickets ready and go to your favorite place.

Everyday A New Day For An Exciting Adventure

If you like your life filled with surprises, adventure, and excitement, then a nomadic lifestyle welcomes you with open arms. To add to that, when you are traveling from place to place, you always have experiences and make memories that last forever.

A girl's adventure in the course of nomadic lifestyle.
A girl’s adventure in the course of nomadic lifestyle.

More Time For Yourselves

In the fast-paced world, there is not much time for ourselves. A nomadic lifestyle gives you the liberty to take time off the daily chores and take some time for yourself. Thus, it helps to ponder upon new ideas, thoughts, and about themselves. 

Meet New People And Make New Connections 

A group of people with nomadic lifestyle connecting with each other.
A group of people with nomadic lifestyle connecting with each other.

When you are constantly on roads and traveling from one place to another, you meet new people and make new connections. Moreover, you share stories and know about others’ cultures and perspectives. There are times when the nomadic lifestyle helps you build connections that last a long time.

Learn New Things Everyday

The nomadic lifestyle allows one to be more creative and requires constant upskilling. Also, you have to adapt, learn about new aspects of life. So, you have to learn a new language, learn from others and get better every day. 

There Are Some Disadvantages Too With Nomadic Lifestyle

Issue of Loneliness

There are times in a nomadic lifestyle when you miss the human touch, especially when traveling alone. The issue of loneliness kicks in because although you are meeting people, those are no permanent relationships. You feel that you want to stay close to your loved ones. So, combating loneliness is an essential factor when you’re on the roads.

A man sitting in loneliness due to nomadic lifestyle.
A man sitting in loneliness due to nomadic lifestyle.

Managing Your Expenses

A nomadic lifestyle is not cheap; there are so many expenses that are related to the lifestyle. On top of that, when you are at home, you can plan out your costs through a budget. But, it is difficult for nomads because of the unexpected situation. So, it becomes hard to manage expenses and save for the future.

Maintaining Your Health

Nomadic lifestyle is about maintaining your health in worst of time.
Nomadic lifestyle is about maintaining your health in worst of time.

Health is a priority for every person. So, when you are following a nomadic lifestyle, maintaining your health is complex. It is so because, on the road, it is hard to find correct medications sometimes. Besides, it is hard to maintain your diet and proper nutrition is hard to find. You have to eat fast food at the roadside that can affect your health most of the time.

Missing Your Family Members

A man heading back home after nomadic lifestyle.
A man heading back home after nomadic lifestyle.

Constant travel can have a negative impact on your mind. After a while, you start to miss your family, and at some point, you want to join them, leaving behind a nomadic lifestyle. At last, you want to spend some quality time with your family rather than wander off every time. 

Facing Burnout At Some Point

A man feeling travel burnout because of excessive nomadic lifestyle.

There is a term called travel burnout. When you follow a nomadic lifestyle, you travel for an extended period. It can have an adverse effect on your health. This is because constant travel causes physical exhaustion and mental exhaustion. On top of that, your work productivity goes down, and you feel that you are not enjoying the travel as much as you would have liked.

Why Is Nomadic Lifestyle So Hard?

The thing that makes the nomadic lifestyle both exciting and complex is the unpredictable nature of the lifestyle. You are in a constant tussle with an unsettling and unfamiliar situation. On top of that, there is no routine to keep a sense of control over your life. Thus, the biggest challenge for a nomad is to stay healthy both mentally and physically amidst all the chaos.

A girl feeling weighed down by nomadic lifestyle.

Conclusion

Whatever lifestyle you choose for yourself either a nomadic nomadic lifestyle or a normal one, make sure you are happy and comfortable with it. Just like everything in life, a nomadic lifestyle is also not devoid of cons along with all its advantages. Thus, before opting for a certain lifestyle know about it as much as you can. If it feels like that you want the lifestyle then there is no stopping you, just go for it.

How To Make And Use A Dialectical Journal

How To Make And Use A Dialectical Journal

A dialectical journal enhances your analytical capabilities and critical thinking through continuous reasoning.

Before we start with the dialectical journal, it is important to know the meaning of dialectical. The term “dialectical” refers to an art or practice of knowing the truth through a logical discussion and exchange of ideas and opinions.

A man holding his dialectical journal.
A man holding his dialectical journal.

To add to that, think of a dialectical journal as a series of conversations in the form of questions and answers in order to arrive at the truth. Besides, the origins of this process have roots in ancient Greece by the greats such as Plato and Socrates.

What Are Dialectical Journal Entries?

A dialectical journal is in the form of a written dialogue or conversation that supports reflective questioning. Apart from this, the questioning can be about anything, such as a passage from a novel. It can be from any other piece of literature or opinion piece also. The dialectical journal entries give you a chance to interact with the written text on a personal level.

A person adding their entry in a dialectical journal.
A person adding their entry in a dialectical journal.

On top of that, you can reflect on the entry and form an opinion about the same. It helps in a deeper understanding of the entries that you are making.  In your responses, write down your ideas, questions, thoughts, and insights while you go through your literature. Thus, the crucial part is that, as a reader, you are soaking up the text and responding with your relevant ideas and feelings.

Double Journal Entry

A dialectical journal is also known as a reader response journal or a double-entry journal. In simple words, a double journal entry is a journal that consists of two columns.

The first or the left column is where you write a concept or a quotation and the right column is for expanding that piece of information. That’s where you can analyze, evaluate and review the information to understand better. Thus, it helps the writer to reflect on the piece of text with more command.

How To Create A Dialectical Journal? 

Let’s see the procedure you can follow to create a dialectical journal to increase your understanding of the text.

  • The first step is to divide the journal into three main columns and keep the center column thin. However, the other two extreme left and right columns should be wider in length. 
  • Secondly, name the center column as page number, left column as quotes, passages, or observations. The third right column will be the area for the analysis. So, name the left column as a note-making, response or evaluation column in your dialectical journal.
  • In the left-hand corner of the journal, note down all your observations, lists, quotes, or the passages that stand out for you, record them in the left column. Apart from this, note down the critical part of passages only; three dots can abbreviate the remaining part.
  • The center column will store the page numbers or the notation from the passage or quotes.
  • The right column is a place to write your response to the text in the left column. In other words, it is the space for you to explain the ideas and information relative to the left column. To add to that, make your response column more viable; you must assign codes for the responses.
A woman noting down her response codes in her dialectical journal.
A woman noting down her response codes in her dialectical journal.

Codes To Assign In Response Column

  • (Q) Question – Ask the question that is troubling you in the text.
  • (C) Connect – Make it relatable by connecting it to your life.
  • (P) Predict – Assume the text written in the left column and what will happen according to your analysis.
  • (CL) Clarify – Give a clarification to the earlier asked question and confirm or reject the made prediction.
  • (R) Reflect – Reflect on whether your analysis was on point or according to the text. Also, you can conclude from it and think deeply about the overall text.
  • (E) Evaluate – Give out a judgment on what the text could mean or what the author wants to say.

How Many Entries Are There In A Dialectical Journal?

The number of entries in your dialectical journal is not a hard and fast rule to follow. Besides, you can have as many entries in your journal until the entries have some relevance and add value to the existing content. But, if you really need a guide for recording entries, and would help in your process and analysis. Then you can follow some directions.

A man writing down his entry in the dialectical journal.
A man writing down his entry in the dialectical journal.

If you are reading a novel or a piece of literature, then ideally, there should be at least one entry for every 40-50 pages. You can increase the entry for the set of pages. However, they should add some value to the text. Try to get at least 15-20 entries for every novel. Still, the entries should not feel shallow or hasty because the idea is to improve your analytical reasoning ability and give a higher depth of knowledge.

There are some dialectical journal templates, dialectical journal examples to follow to help you work out the number you are looking for to get your journal right.

How Does A Dialectical Journal Work?

The dialectical journal works based on constant back and forth questioning and its response until a conclusive result. In this process of seeking knowledge, you attain command over the content at your hand. On top of this, the journals help you ascend to a higher intellectual state. It is because you are not only gulping information and presenting it on paper. Instead, you apply, assess, question, and comprehend the content.

A dialectical journal works best when you use it daily.
A dialectical journal works best when you use it daily.

Notably, dialectical journals find their usage in a variety of fields. It is not restricted to any field such as arts, literature, or primary or secondary research. Even middle school students can use it to develop their critical thinking. On top of that, there is one thing that makes it so worthwhile. It is the ease with which you can use them to arrive at the knowledge you are seeking. 

Conclusion

The dialectical journal provides a way to explore and analyze your thoughts and ideas to understand the given text better. On top of that, the purpose of a dialectical journal is to point out the crucial pieces of a text. It explains the significance of the ideas noted down in the journal.

To add to this, you can summarize, clarify, question, and critique the set of ideas and opinions for a far better understanding of the text. So, get into a habit of journaling while reading content to increase your knowledge in that field of study.

7 Best Ideas for Prayer Journal

7 Best Ideas for Prayer Journal

A prayer journal
A prayer journal

Are you struggling with some chaos and negative feelings in your life? You don’t need to feel alone. Building a relationship with the God can really help. Communicating with the God is a great way to introduce a freshness and positivity in your daily life. Ever stumbled upon the old letters that were written to you by your mom and dad? These letters makes us remember all the old golden memories. We all keep these letters safe to make ourself feel connected with our parents when we feel the need. But, God cannot send letters to us. How can we feel being connected with Him? Yes, praying is good. But, the more beneficial way is making a prayer journal. Prayer journal is a simple idea to connect yourself with the God. While you may have made a New Year’s resolution of starting prayer journal, the daily functioning can abrubt it sometimes. Remember that God doesn’t get upset if you don’t write the journal daily. Prayer journal gives you relate yourself with the Heavenly Father and you feel being heard by Him and being loved by Him. This activity is quite simple yet very effective in building a meaningful relationship with the God.

What is prayer journal

Prayer journal is a way to feel closer with God
Prayer journal is a way to feel closer with God

Prayer is a spiritual exercise to let ourself feel closer with the God. And, prayer journal is the tool that a person uses to build such connection. You can thank God for all what he is doing and have done in your life. It is just a way of worship. Prayer journal can give your brain a lot more calmness and you have more soothing time with the God. You can discuss your daily life with the God by journaling prayers. This can take a variety of forms. You can easily create your own prayer journal as an important step towards making yourself more productive and organized. There are a variety of ways you can use prayer journal in your prayer life. If you are also looking forward to bring a difference in your life by building intimacy with Him, then you can use prayer journal. Here are 7 simple to implement ideas that you can use to create prayer journal :-

7 prayer journal ideas

Man writing prayer journal at a quiet place
Man writing prayer journal at a quiet place

After your have brought together all the stationery to work with, if you are wondering how to get things started, we have covered 7 nice ideas to build a prayer journal. You can use a pre made journal or choose to make a DIY journal. Find a quiet space, feel comfortable and start writing with these ideas :-

1. List all the things that you are grateful for

You can write what you're grateful for in prayer journal
You can write what you’re grateful for in prayer journal

One best approach you can use for making a prayer journal is to write all the things that you are thankful for. Think about all the good things that happened with you during the whole life and thank God for creating such good memories in your day. In this way not only you will be able to connect with God, but also you will make your feel the gratefulness for all those lovely things. You will have an immediate change in your mindset and attitude and will be able to notice the positivity in your life that God has given you and ingore all the uncertainties surroundings you.

2. Ask a question to God

Ask a question to God in prayer journal
Ask a question to God in prayer journal

God will listen to all of your problem without asking any how’s and why’s. This can be very helpful in starting a meaningful conversation with God. You can make question to God without any fear or shame. Make your prayer journal start with a question. Begin writing what you want to ask God at the top of the journal page. Then use the whole page as a mean to talk with Him. Write down all what you feel about it and what is lying in your heart. Use the journal to make a prayer about it. Let your mind feel silence for some time and listen for God’s answer in your heart.

3. Do doodling

Do doodling in prayer journal
Do doodling in prayer journal

Doodling proves to be a great stress buster. And, if you want your prayer journal to look more creative to look at, why not you draw your prayer? Doodle and draw your prayers to remember God. Not everyone is an artist and you also don’t need to be. All you need is a plain white page on your journal and a sketch pen to do something creative by using bible verses, names of God, names of people that you’re praying for or promise to God. A simple doodling method is to write the name of God in a nice font and draw around this name.

4. Write quotes and notes

Write inspiring quotes and notes in prayer journal
Write inspiring quotes and notes in prayer journal

One interesting way to create your prayer journal such that it promotes your learning and awareness is to use quotes and notes. We come across a number of inspiring quotes or notes whether it’s from the devotional studies and books or anywhere on the internet. So, whenever you find any such quote that touches your heart on a book, devotional study or the internet, you can write this down on your journal. Write down what this quote mean to you, what it’s telling you and teaching you. Think about what you are going to learn from this and use it in your prayer.

5. Connect with God with verses

Writing Bible verses in prayer journal
Writing Bible verses in prayer journal

Bible verses are very helpful in making a personal connection with them God. And you can start making your prayer journal by writing a Bible verse. You can choose the Bible verse that means most to you and write that in your prayer journal and use it in your prayer next time. You can do this in different ways. Either you can just write the Bible verse that makes a difference or you can doodle and draw around that verse. Another way is to write down the notes below the verse. This note is about what this verse means to you and why it is important in your life according to your understanding. This will make you converse with the God and gain a deeper knowledge.

6. Praise God

Prayer journal is a way to praise God
Prayer journal is a way to praise God

One important thing that you should definitely do while creating a prayer journal is to make a praise report page. We remember God whenever we through tough and negative times. So, why don’t we praise God whenever he listens our prayer. In this praise report page, you can thank God whenever you feel a prayer is heard and praise God for doing all the good in life. This will help you realize that God has not left you alone in your weak times and have done something to let you go out. This praise can be for listening to your prayer or for answering to prayer of someone other. This praise report will strengthen the bond between God and you and won’t let your faith go away.

7. Write prayer as letters

You can write prayer as letter to God in prayer journal
You can write prayer as letter to God in prayer journal

Prayer is not just a spiritual exercise, prayer is the medium through which we connect with the God. While some people face difficulty in praying and some don’t do it well, you can make this communication effective with God to build a intimate connection with Him by writing a letter to God. Writing your prayer journal as a letter to God will help you avoid difficulty that face in choosing the right words for prayer. However the whole journal is for you, writing prayers as letter gives you more freedom in with the language. You can start this letter by addressing “Dear God” or “Dear Heavenly Father” and write it as if you are talking to your best friend.

If you have your heart set on growing your faith, making a prayer journal can really help in making a strong belonging with the God. All you just need is a few stationery supplies and a few quiet moments to get started. You can use the first page to write a letter to yourself explaining why you want to start this prayer journal. All the ideas stated above can help you create a perfect prayer journal. You can follow all of these ideas or can use a few tips as per your preference. The prayer journal doesn’t demand a rigid rule to be followed and that’s what the beauty about it. It’s between you and God and your relationship is just enriched with those gentle words on journal.

How To Take A Shower The Right Way – Shower Routine Steps

How To Take A Shower The Right Way – Shower Routine Steps

If there is something in this world that can give your mind and body a session of rejuvenation, it’s a shower. Showering not just cleanses your body but also takes away all your negativity and gives a feel of soothing. It’s one of the best ways to relax yourselves.

Showering is a great way of rejuvenating your body
Showering is a great way of rejuvenating your body

Everyone wants to look neat and clean, some have this as a habit, while some just do it so that people could see them. But, each one of us adores being clean and confident in our looks. One thing which helps in achieving this is a shower routine. Healthy skin comes with healthy skincare regimes. Most people take shower merely for the sake of doing it. But one must have a proper shower routine to have a healthy and radiant glow in themselves. Let’s take a look at some good shower routine practices.

Shower Routine Essentials

Start with the right water temperature

The temperature of the water you use can have a big impact on the effectiveness of your shower. Water that’s too hot can dry out your skin and strip away its natural oils, while water that’s too cold may not be as effective at cleaning. It’s generally recommended to use warm water, which is around 37-39°C (98-102°F). This will help to open up your pores and cleanse your skin without causing any damage.

Use the right products

Choosing the right products for your skin and hair is also important when taking a shower. Avoid using harsh soaps or shampoos that contain sulfates, as these can strip away your skin and hair’s natural oils, leaving them dry and brittle. Instead, opt for gentle, moisturizing products that are designed for your specific skin and hair type. Look for products that are free from harsh chemicals and fragrances, and always read the label to make sure they’re suitable for your needs.

Take your time

Taking a quick shower may be convenient, but it may not be the best for your skin and hair. It’s important to take your time and give your body a thorough cleanse. Spend a few extra minutes massaging your scalp to help increase circulation and promote healthy hair growth. Don’t forget to scrub your skin gently with a loofah or washcloth to remove dead skin cells and unclog pores. However, be gentle when exfoliating, as scrubbing too hard can damage your skin.

Rinse thoroughly

After you’ve finished washing, make sure you rinse thoroughly to remove all traces of soap and shampoo. Leaving any residue on your skin or hair can cause irritation and dryness. Be sure to rinse your hair thoroughly, as leftover shampoo can lead to buildup and dandruff. It’s also a good idea to use a conditioner to help detangle and moisturize your hair.

Pat dry, don’t rub

Finally, after you’ve finished your shower, be gentle when drying yourself off. Avoid rubbing your skin with a towel, as this can cause irritation and dryness. Instead, pat your skin dry with a soft towel to help retain moisture. If you have long hair, gently squeeze out any excess water with a towel before using a hairdryer on a low heat setting.

Shower like a pro

Showering is a complete process that has to be practiced in order to have a healthy regime. Certain steps have to be followed before, during, and after the shower to get the best out of your shower routine. To have a correct shower routine, one must try to adapt to the below-mentioned steps in their regime.

Step correct shower routine helps in getting the most out of your shower
Step correct shower routine helps in getting the most out of your shower

Before you begin your shower, make sure you are keeping your skin ready to utilize the shower well. In order to do so, start using a soft bristle brush (dry brush) before going for a shower. Using face masks before bathing also helps people with dry skin.

  • Face Masks: Just before going for your shower have practice of applying face masks or face packs. This could be any homemade face mask or any commercial product of your choice. But make sure that it suits your skin well. People get irritation or face infections if they do not judge it right. Having a good face mask before the shower helps you in having opened skin pores and deeper cleansing of your skin.
Natural face masks are often the best
Natural face masks are often the best
  • Dry Brush: Dry Brush helps people who generally have dry skins. It helps in removing the dead cells from your skin and unlocking your skin pores well. But be wise in choosing the brush as it should not have hard bristles which could indeed damage your skin rather than replenishing. Make sure to brush all around your body and do not brush a region more with extra pressure as it may cause irritation or sometimes even rashes.

During a shower, one must keep these steps in mind to have a proper and effective shower.

  • Body Wash Gels: It is a good practice to apply body wash gel during your bath. Body wash helps in removing the dirt from the underarms and feet region. Most of the time we avoid cleaning these regions and with time they start accumulating the dirt more and more. One has to be wise enough to choose a pH-balanced body wash gel that helps them in removing dead skin cells.
Body wash gel should be the one which suits your body
Body wash gel should be the one which suits your body
  • Lukewarm Water Shower: A lukewarm water shower has its perks as it helps in cleansing skin without dryness. But make sure that it’s lukewarm water, not the hot and boiling one as it damages your skin slowly, especially for those who ideally take longer showers.
  • Shaving: Shaving body hair during the shower is one of the best times to shave. Bathing softens your hair follicles up to a certain extent which helps to clean body hairs more effectively. Shaving lotions and quality razors should also be taken care of by individuals to have a healthy shave. This helps in avoiding any irritation or infection post-shaving.

People do have questions in their minds that what should we apply after the shower? There are certain after-shower techniques that one can adapt.

  • Moisturizing: Moisturizing helps to lock in the moisture in your body so that you can avoid the dryness of the skin. It also helps in keeping your skin hydrated and retain its glow.
  • Oiling: People do consider oiling as a pre-shower and post-shower both practice. But it is always good to have oils reach your body soon after the showers as your pores remain open for a while. It allows oil to reach your body and make your skin and hair healthy.
Moisturizing after bath helps your body to retain the moisture
Moisturizing after bath helps your body to retain the moisture

So, these are a few basics about the correct shower routine which one can adopt in order to stay hygienic and retain healthy skin.

How Often Should You Actually Shower?

As long as your body feels clean and hygienic with one shower a day you must not worry much. There are no limits on the number of showers one can have. It completely depends on the environmental conditions where you are residing to decide your shower regimes. If it’s a hot and humid place you may not be able to resist the heat and multiple showers would be a mandate over there to regulate your body temperature.

Showering frequency depends on your surrounding
Showering frequency depends on your surrounding

But if it’s a colder environment then people do tend to avoid showers which is ideally wrong. If someone has a lower showering frequency then they have higher chances to develop some sort of infections in their bodies. Whereas it’s also not so healthy to have a higher shower frequency rate as it can cause some significant damage to your skin, eczema-like skin diseases could be caused by more showering. So, make sure that you are keeping a balance in your shower regimes.

How Long Should One Shower?

People also have a habit of taking longer showers. This may be due to their body’s urge to cool down in hot weather or habitual practice. If you are following some routine in your daily shower, it may take some time for you to get it done. So is a 20-minute shower too long? Well, ideally one should not take more than 10-12 odd minutes to wrap this process. But if someone is taking more time for their shower then there are chances that they would end up increasing the water usage.

Longer shower can have adverse effects on your skin
Longer shower can have adverse effects on your skin

We all know that millions around the world are even deprived of water for their basic needs due to its scarcity. On the other hand, we are privileged enough to have it around us. It is not at all a sensible act to keep standing under a shower for that long ideally. One can have longer showers occasionally as it is a great way to refresh yourself but it shouldn’t be a common practice.

Final Verdicts

Showering at times will also help you to deal with your stress and anxiety
Showering at times will also help you to deal with your stress and anxiety

Well, showering is a magical way to not just rejuvenate yourself but also to improve your immune system. A good shower would ultimately enhance the blood flow in your body which would result in better concentration. A shower routine helps you to be very decisive in what you are doing to your body daily. It’s always a plus having this kind of practice in your day-to-day life. Some people love to shower early morning with the rising sun, some do it mid-day while some would prefer to have it at night. It’s all completely individual’s choice on when are they going to have their shower and what is the step correct regime for them. We shared some of the best practices that one can follow to have a good shower routine. So, do make sure that you have something like this in your regime as well!

15 Proven Ways to Practise and Improve Intellectual Wellness

15 Proven Ways to Practise and Improve Intellectual Wellness

Practise intellectual wellness to challenge your abilities, enhance your skills, and become a better version of yourself.

Have you lately wondered if there are ways through which one can improve their cognitive capacity? Like you want to think faster, boost your brainpower, find enough mental strength to multitask with a constant influx of new ideas. 

On top of that, do you want to improve your overall health and happiness in your life? If you wish to do all of these, it’s time to start practising intellectual wellness and improve your intellectual capacity.

A girl sitting calmly sitting by the road and self reflecting is a sign of intellectual wellness.
A girl sitting calmly sitting by the road and self reflecting is a sign of intellectual wellness.

So, to make sure you have a healthy mind, you need to exercise your brain just as you do with your physical body. But, before we look at ways to do that, let us look at the meaning of intellectual wellness.

What Is Intellectual Wellness?

Intellectual Wellness can be defined as finding ways of expanding one’s knowledge, wisdom, and skills. You can achieve this by recognizing your creative abilities. On top of that, it says that keeping an open mind about learning new concepts is a way to enhance your ability to learn new things. So, it is an ongoing process and pursuit towards an optimal state of intellect.

Ways of Practising Intellectual Wellness

Let us look at 15 proven ways by which you can not only practise Intellectual Wellness but also improve it further.

1. Always Look to Try Something New in Life

The worst thing you can do to your intellectual growth is to get into a comfort zone. Moreover, when you find yourself in a comfort zone, then your brain doesn’t exercise enough to allow your brain to grow and practise intellectual wellness. So, come out of your comfort zone, travel, explore and challenge your brain with new experiences.

2. Don’t Stop Reading 

A girl practising intellectual wellness through reading.
A girl practising intellectual wellness through reading.

One thing that is common in most successful people who have done something good in their field like entrepreneurs, philanthropists, politicians, movie actors, etc. That is, they read a lot. On top of that, read to practise intellectual wellness, whether it be articles, fiction, magazines, etc. Reading will help you learn new ideas and concepts and give a breathing space to your mind apart from your routine work.

3. Doing Regular Physical Activity 

Being physically active helps you in many ways, and one among them is the growth of new connections in your brain, which is good for your intellectual wellness. Besides, by doing regular aerobic exercise, you can sharpen your memory and enhance learning.

Doing aerobic exercise helps to achieve intellectual wellness.
Doing aerobic exercise helps to achieve intellectual wellness.

So, the next question is, what kind of aerobic exercises can you do? You can walk, run, go biking, swim, hike, or do other cardio exercises. So, get out of your bed and go out for a run from today. 

4. Socializing is Important

You must have often heard that humans are social beings. But, today, people isolate themselves from society for various reasons. It hampers the intellectual wellness of a person.

A group of men socializing and improving their intellectual wellness.
A group of men socializing and improving their intellectual wellness.

Studies show that when you go out and meet other people, you are happier from the inside than others who don’t do so. Also, when you meet new people, you get new ideas, perspectives and also grow as a person.

5. Curiosity Is the Key

Curiosity means that you are willing to learn and know more about things that excite your mind. It is important for your intellectual wellness. The main reason for this is that being curious activates your brain cells and facilitates brain activity. To add to that, being curious about new ideas is an exercise for your brain to become stronger.

6. Take Care Of Your Diet with Proper Nutrients and Minerals

Proper nutrients through veggies help in intellectual wellness.
Proper nutrients through veggies help in intellectual wellness.

We all know that food is the fuel for your body. But, do you know that the fuel also runs the brain. In fact, 20% of your daily calories are consumed by the brain. Besides, you can increase your intellectual wellness with a nutrient-rich diet. It will help you to think positively and also understand things better. So, don’t forget to eat veggies and include all sorts of proteins, minerals in your diet.

7. Be Creative in Your Approach

Creativity is the ability to create something new using your mind, experience and imagination. On top of that, it helps to stimulate intellectual wellness in your body and opens your mind to new things. Add to that the ability to solve problems using methods that no one is expecting. So, we can say that a creative mind can make this world a better place and promote harmony in today’s day and age.

8. Keep Yourself Hydrated

A girl keeping herself hydrated for intellectual wellness.
A girl keeping herself hydrated for intellectual wellness.

Do you know the simplest way to bring clarity and improve focus is? The answer is to keep yourself hydrated by drinking lots of water. To add to that, it is even better if you can add some electrolytes into your drink. So, try to stay hydrated to keep your brain cells active, improve memory and promote intellectual wellness.

9. Have A Good Night Sleep

A person sleeping to keep their mind fresh and promote intellectual wellness.
A person sleeping to keep their mind fresh and promote intellectual wellness.

Sleeping well will help you improve intellectual wellness. It sounds odd, isn’t it? How can your sleep improve intellectual wellness when you are told to keep on doing something or other. But in reality, sleep plays a big factor in clearing out the stress and other toxins present in your mind. That’s why sleep is like a restart button for your system to start fresh and perform better.

10. Start Practising Self-Reflection Using Journals

Self-reflection is a way to cleanse your mind and stay in the present moment. Although there are many ways to do self-reflection, using a journal is one of the easiest ways. Journaling helps to keep a record of how much you are self-aware, gives a new perspective towards life, and provides deeper learning. All of these will lead to intellectual wellness.

11. Meditation for Intellectual Wellness

A girl meditating for increasing her intellectual wellness.

Are you finding it hard to calm your nerves and stay stress-free? Try meditation. It will not only calm you down but also provide you with emotional and mental clarity. Besides, these factors increase your brain power and promote intellectual wellness. So, sit down, relax and start to meditate.

12. Play Games and Solve Puzzles to Stimulate Your Brain

A man solving crosswords to enhance his intellectual wellness.
A man solving crosswords to enhance his intellectual wellness.

Source

It would help if you played games like chess and puzzles like sudoku; crosswords are an exercise for your brain. They not only build your intellectual wellness but also improve memory and focus. Thus, you must play games that use your brainpower and encourage problem-solving in your leisure time.

13. Start Learning A Foreign Language

Earlier, we talked about coming out of your comfort zone.  One way to do that is by learning a foreign language. It can prove beneficial for your intellectual wellness as it will improve your memory. On top of that, it promotes the ability to grasp new things and communicate better.

14. Learn to Play An Instrument

The kind of impact music has on your brain is unlike any other. Music not only uplifts your mood but also works to mitigate stress. Thus, playing an instrument can promote intellectual wellness in a person.

A person playing guitar to improve his intellectual wellness.
A person playing guitar to improve his intellectual wellness.

It does so because when you play an instrument, your body and mind work in sync to produce amazing musical patterns and improve brain strength.

15. Expand Your Horizons Through Travelling

Travel will help you in achieving intellectual wellness.
Travel will help you in achieving intellectual wellness.

Travelling has a great effect both on your mind and body. First of all, when you travel to new places, you learn a lot of new things such as culture, lifestyle, food habits etc. Secondly, you free up your mind from your usual routine. Thus, these two factors help in promoting intellectual wellness.

Here Are Some Intellectual Wellness Benefits

  1. Scientists argue that the brain can grow, adapt through stress and stimulation throughout your lifespan. It can happen when you practise intellectual wellness and provide your brain with new experiences.
  1. Practising intellectual wellness will improve the way you express your thoughts and bring some clarity to your mind.
  1. You can guess that you have signs of intellectual wellness when you have better memory and an increased tolerance level. On top of that, you have a sense of calmness and a positive attitude.

Conclusion

A healthy mind is as crucial, if not more, than your physical wellness. As per the definition of wellness, it refers to a state of well-being of a human being’s physical, social, and mental aspects. Therefore, intellectual wellness plays an equal part in your overall wellness.

A person who have intellectual wellness are mostly happy.
A person who have intellectual wellness are mostly happy.

To sum it up, intellectual wellness is about how much you can use your skills to adapt to the ever-changing surroundings. For that to happen, you should look to try out new experiences that help in improving the cognitive skills of a person.

Mysterious Meditation Bowl – How to use singing bowls

Mysterious Meditation Bowl – How to use singing bowls

A girl meditating using singing bowl
A girl meditating using singing bowl

Sounds and music works great in improving the mood of a person. By reducing the amount of stress causing cortisol in the body and boosting your immune system, music can do wonder in calming you down. And, when it comes to sound, nothing can level the effectiveness of a meditation or singing bowl. The vibrations produced by a singing bowl has an intensifying effect on your body and soul that makes you feel relaxed physically, mentally and spiritually.

Meditation bowl is a distinctive bowl that in particular is made up of alloys. This metal alloy bowl when hit with a mallet produces a sound and vibration that has a soothing effect on your body and mind. This vibration can actually alleviate stress and depression, lower your blood pressure and improve your sleep quality along with relaxing your body. If you are also eager to know about how you can use meditation bowl for such purpose, keep on reading and find bleow:

What is singing bowl?

A metal singing bowl and mallet
A metal singing bowl and a mallet

A singing bowl is a bowl that typically is made of a mixture of different metals that produces a special sound when stuck by a mallet. This simple phenomenon has been used since ancient times in Tibet and areas around as a successful sound therapy method. First discovered by the spiritual travelers of the Himalayas and later on popularised by the Chinese invaders, this method is still that good in giving your body a sense of deep relaxation.

There are even a few theories explaining how this Tibetan sound therapy can affect the mind and body through vibrations, enhance relaxation by impacting our brain waves and show the same psychological advantages that are offered by listening to music. Undoubtedly, Tibetan monks have been using this therapy since a long time.

How to use meditation bowl?

Girl placed meditation bowl on her hand
Girl placed meditation bowl on her hand

If you are also interested to use singing bowl in your meditation routine to give it a kick-start, you can follow just a few simple steps. You can place the meditation bowl on your body (like on belly) or near your body and can keep changing it’s angles at different points of time.

The simplest way to use singing bowl in meditation is to just strike it on with the help of a mallet. All you need to do is to simply hold the mallet with your dominant hand, place the bowl at a reachable distance and then gently hit the mid side part of the bowl. This will release a soft and gentle vibrational sound. Let the vibration flow around your ears and body. Don’t strike the bowl again until the vibration is completely passed.

If you want another boost to this easy striking technique to upscale your meditation session, you can try rimming with mallet that can give more deep vibrations. You can start by sitting in a comfortable position, holding the mallet with your dominant hand with a grip in the center. Grip it like a pen. Place the bowl in the desired place and strike the bowl’s rim with mallet in a vertical position and immediately circle the rim of bowl in a clockwise direction just as you’re stirring a pot from outside.

While doing so, it is important to make circle using your full arm support and not just your wrist. This will give a sweet female overtone that will get sweeter and sweeter as you make the contact between bowl and mallet firmer and firmer. This warm sound will harmonize with your body cells and kill all the toxins present in your brain by stimulating it’s both sides.

Benefits of singing bowl

Along with relaxing you down, singing bowl has many other benefits
Along with relaxing you down, singing bowl has many other benefits

Singing bowl works wonder for your overall health. You can get following benefits by adopting singing bowl in your normal meditation routine.

It’s sound stimulates the calming brain waves

The buzzing sound produced by a singing bowl can stimulate the calm brain waves. The alpha and theta waves present in your brain are calmed with the sound of bowl. This vibration works on the energy field of your body. This results into a therapeutic state where your mind and body feel peaceful and gets relaxed.

Can lower your blood pressure

While there are not any big researches that proves the fact, a few studies however have shown that the sound of meditation bowl can actually even your blood pressure. There is a reduction in your systolic blood pressure and heart rate as your body and spirit rejuvenate themselves in that healing sound.

Great for spiritual wellness

The healing vibrations of singing bowl works on your brain giving you a positive spiritual experience. You get a good feeling about yourself while being connected with yourself that results into an experience of bliss. The intense sound reaches your soul and promotes your energy levels. The seven Chakras inherent in our body also get cleansed with such vibration.

Boosts your physical health

A person who practices meditation with the help of singing bowl will notice many positive changes in his body. The whole therapeutic experience can soothe your muscles and improve your digestive system and blood circulation. The harmonizing sound results in elimination of toxins from your body. All the molecules, tissues and organs of your body work in a better way resulting into an improved immune system. One research has proved that meditation bowl can even lower the intensity of chronic spinal pain and gives you relief.

Reduces stress

As said earlier, nothing can match the effectiveness of sound therapy in relaxing you down. Your mood gets better as you enjoy the vibrational sound of the bowl and any stress that you are struggling with gets easily alleviated. No doubt, it can be the low cost method of fighting against depression.

Can improve sleep

As singing bowl stimulates the calm brain nerves and relaxes your body by reducing stress, it’s sound can help in improving your sleep.

Such benefits clearly shows that singing bowl is used for purposes like reducing depression, stimulating immune system, relieving from pain, harmonizing body cells and boosting performance of other healing practices.

Dangers of singing bowl

While normally save, a singing bowl can be dangerous in certain conditions
while normally save, a singing bowl can be dangerous in certain conditions

While singing bowl is considered a very safe method for relaxation purposes with almost no side effects, you should note that the use of singing bowl causes intense vibrations around the body. People with certain health conditions should avoid it. If you have any metal component in your body, you shouldn’t use this sound therapy as the vibrations can affect the component badly. The placebo effect may help you feel relaxed but it won’t necessarily be helpful when trying to lower blood pressure, depression or respiratory rate.

Also, if you’re prone to headaches, you should avoid using this therapy by keeping the bowl very close to your body. And, since it has negative effect when placed on body, pregnant women shouldn’t seek this method for meditation.

How to choose the best singing bowl

Different types of singing bowl
Different types of singing bowl

After knowing about all the benefits and various uses of singing bowl, if you are also interested to purchase a singing bowl for meditation, you should be a little careful. It is important to know that different types of bowls releases different types of vibrations affecting our body differently. While starting using singing bowls, you should purchase the one which is not too big.

As a beginner, you should purchase a small bowl for meditation. The best size of singing bowl to buy in starting is of 5 to 6 inches. As you progress, you can look for a bigger size bowl. Choose a bowl that is made up of good layers of metal alloy as it gives the best vibrational experience.

Meditation of singing bowls are an intriguing option to try. With its amazing effect on your physical and mental fitness, sound produced by a meditation bowl gives an authentic spiritual experience. You can easily incorporate this instrument in your meditation session to give it an interesting twist. With the steps explained above, you can get all the good benefits that it’s vibration offer. Keep experimenting by placing the bowl in different points of your body or around the body. And, just strike it on and feel the relaxation.

Qigong Meditation Complete guide – Benefits and Techniques

Qigong Meditation Complete guide – Benefits and Techniques

Girl practicing Qigong meditation at beach
Girl practicing Qigong meditation at beach

The Chinese mainland has given the world a lot in physical and spiritual improvement. Various techniques that have been practiced there since the ancient times are still very useful and working. One such Chinese practice that is far better than it’s actually hyped is the Qigong meditation.

Okay, the word meditation may overwhelm you and that may be acceptable considering the fast paced lifestyle and how fancy this simple approach has gone, but this ancient technique is nothing sort of boring. Qigong meditation combines the meaningful slow movements of the body with the benefits of focused breathing. It makes you feel more connected with all parts of life. But, slow isn’t necessarily boring. Qigong meditation is a practice that is quite challenging. Come forward and keep reading to know about what actually this confusing title holds and how it can help you in your relaxation goals.

What is Qigong meditation?

Qigong meditation is an ancient Chinese practice focusing on one's internal energy
Qigong meditation is an ancient Chinese practice focusing on one’s internal energy

Qigong meditation is an ancient Chinese meditation technique that gives you can follow to get the benefits of meditation using breathing and slow body movements. The word Qigong which is pronounced as chee-gung literally means “master of energy”. The Qi here means the energy. And in case of this mindful exercise, it refers to the energy present in our body.

With qigong meditation, you try to let this energy inherent inside you travel through your entire body. This energy surround the environment around you such that you feel connected with the nature and the universe. This connection is built using the slow movements practiced while meditating. You can promote your mental, physical and spiritual well-being by controlling your breathing and body movements and letting this energy flow throughout your body freely.

Techniques of Qigong meditation

Qigong meditation comprises of two distinct ways to connect with the energy
Qigong meditation comprises of two distinct ways to connect with the energy

Qigong meditation is such a vast relaxation method that it comprises of many different techniques each focused on making you feel connected with the essence of nature in a different way. In these techniques you’ll be learning some certain characteristics like visualization, breathing, posture and relaxation to achieve the ultimate objective of mastering that energy. These techniques are :-

Dong Gong

Dong Gong represent the yang, the active part of the energy. This technique is all about the intentional movements and breathing control to let you improve that active part of energy and hence, is also called active Qigong. You are focusing on the strength and vibrancy of that energy with repeated movements that are coordinated in a subtle flow. The continuous movements let energy flow through the body that improves balance, muscle flexibility, and awareness about the body.

Passive Qigong

Passive Qigong represent the yin part of the energy. This technique focuses on improving the mental aspect of your energy. You concentrate on your breathing and mental activities to bring stillness into the soul. This stillness is achieved by keeping your mind active with visualization and similar activities. While following this technique, your body is actually still outside while the mind is active and calm. This meditation technique is somewhat similar to a traditional one. You can practice it in the usual way by sitting, laying or in any other comfortable position.

Benefits of Qigong meditation

Qigong meditation gives numerous health benefits to a person
Qigong meditation gives numerous health benefits to a person

Qigong meditation gives a person many health benefits making it a very successful mindfulness technique if followed seriously. Some of these benefits are even backed by studies. These benefits are :-

It reduces stress

Just like any other type of meditation, Qigong meditation is a proven method of reducing stress. The technique gives you a chance to focus on yourself. You give consideration to your breathing, your mind and your body movements. The coordination between such activities helps you relaxing your mind. When you concentrate on visualizing good things, you feel the goodness in life that further helps in reducing the symptoms of anxiety. You’ll get a better quality of life by incorporating Qigong meditation in your lifestyle.

Improved balance

You can experience a drastic improvement in your body balance with Qigong meditation. The meditation involves doing certain slow movements. These slow movements works to improve your balance. When you delve deeply into your body under this meditation technique, you get an awareness about all your body parts. You focus on the energy that flows gently throughout your body. This positively affect your muscle strength and flexibility. Even proved by many researches, Qigong meditation improves balance among all age groups.

May improve sleep

Since, Qigong meditation is a type of mindfulness exercise, it may help with insomnia issue and can improve sleep quality. Qigong is a way to awake the energy within you by focusing on your body, mind and breathing. As you are mindful about your body and thoughts, you feel a deep connection with yourself. This connection gets more deep as you connect your inner energy with the nature around you. This may help you in healing and you feel a sense of calm. You are completely aware about the present moment. Such awareness relaxes you down. This makes sleeping much more easy

Reduces the risk of chronic disease

Qigong meditation can prove very beneficial in lowering the chances of chronic diseases. While there is not any worthy research backing this fact, people can significantly reduce the risk of chronic disease by getting a proper meditation session on a daily or weekly basis. Like a physical exercise, Qigong meditation helps in enhancing blood flow, reducing stress on the body and improving the overall fitness. You may also avoid any chance of having stroke by combining Qigong meditation with Tai Chi practice.

Helps in improving focus

One benefit that you can get by doing Qigong meditation is boosting your focus. Since Qigong is one such practice that requires you to concentrate on a certain thought, your focus is enhanced. While meditating, you give full attention to your breathing, the things you visualize and the movements of your body. These slow movements are actually very hard particularly in terms of maintaining focus. If you practice Qigong rightly, you can brush up your concentration skills.

How to practice Qigong mediation as a beginner?

People practicing Qigong meditation in group
People practicing Qigong meditation in group

As already said, Qigong meditation is not easy to begin with. And, to practice this meditation correctly is harder than it’s pronunciation. But, with all the benefits, if you are a beginner looking for starting this meditation routine, here’s a quick guide for you :-

Starting an active Qigong practice

An active Qigong meditation technique requires following some certain body movements. These body movements are slow that require your body parts to move gently. All these movements are focused to stimulate the energy within your body and let this Qi travel around your entire self. These body movements actually takes time to learn. The best way to learn active Qigong meditation is to join a Qigong learning group or watch a guided video with all steps.

An active Qigong practice generally starts with breathing. You learn how to take control on your breathing. You learn so by focusing on your inhalation and exhalation. After that, you begin doing a series of slow body movements. You keenly observe your posture such that you feel the Qi getting awakened. As a beginner, you can start practicing 30 minute sessions.

Starting a passive Qigong meditation

While an active Qigong meditation requires a proper guidance in the beginning to learn, you can learn passive Qigong simply by yourself. If mental peace is something more intriguing for you, you can start practicing passive Qigong.

You can start by sitting in any position that you’re comfortable in. This technique involves mental activity and external stillness. Keeping this in mind, close your eyes and start the practice. Concentrate on your breathing. Feel your stomach rise as you fill your lungs with each breath you take and fall as you release that air. Let the negativity and tension within you also release as you exhale. As you are focusing on your breathing, fill your mind with positive thoughts. Visualize some positive scenes that put a sense of calmness and happiness to your mind. If you’re not sure about starting the meditation by yourself, don’t hesitate to follow online guided courses for better understanding.

Can Qigong meditation be harmful?

Qigong is a very safe exercise method with almost no harm
Qigong is a very safe exercise method with almost no harm

Qigong mediation is possibly one of the safest techniques for exercising. It is far more safe than going on a walk. You don’t need to worry much about any side effect. There is a usual risk just as in case of any other physical activity. You can harm yourself by falling while exercising. This risk is lesser in case of Qigong as it comprises of slow body movements over which you have complete control. However, don’t substitute the practice with any serious pre existing condition.

Qigong meditation has always been successful as a healing practice. This mindful technique that has nourished finely since ancient times in the Chinese land is still helping people get many physical and mental benefits. By relaxing you down, Qigong meditation can also heal you. This slow practice is indeed well worth to master. It can be practiced by individuals of all age groups. Give your boring routine a soothing twist and try Qigong meditation for a

5 Minutes Meditation: How to do and benefits

5 Minutes Meditation: How to do and benefits

5 minutes of meditation can give you much benefits
5 minutes of meditation can give you much benefits

Meditation is the most relaxing solution to beat stress in today’s modern life. According to study, about one third of American population practiced meditation before the pandemic. But, still the major population is not practicing it. One of it’s main reason is the lack of time. But, listen; lack of time is not an excuse. Yeah, meditation demands some time but science proves that even a 5 minutes meditation can do wonder and can work great for your mind, body and soul.

Meditation is a simple method of being more about your self by focusing on your breath and scanning your whole body. Your mind can avoid any distraction and if something still bothers, you can find ways to solve it. There are many types of meditation based on sleep, mindfulness, Chakra and loving kindness. Nowadays, meditation is quite easy with the help of YouTube tutorials and different ready to use software. And, while 5 minutes can seem to be a quite less time, it is enough to let go of everything and set your tone for the whole busy day. You should certainly devote this 5 minute in reducing stress and increasing focus and productivity by meditating at a comfortable place. The 5 minutes meditation can be helpful in relieving stress, getting peaceful sleep, being more mindful and grateful. If you’re a beginner and want to start a quick meditation, these are the steps that you can implement for doing a 5 minute mediation:-

Set time aside

Make efforts to set aside 5 minutes for meditation without worrying anything
Make efforts to set aside 5 minutes for meditation without worrying anything

First of all, you should make a little effort to set 5 minutes aside from your busy schedule when you don’t worry about the pending assignments, business meetings or important calls. You should also not worry about getting your meditation session too long. It’s very simple to do. Just put a reminder on your alarm or any timer application that comes handy with any phone.

Make yourself comfortable

Make yourself comfortable while you do a 5 minute meditation
Make yourself comfortable while you do a 5 minute meditation

Try to relax your body by being comfortable. Don’t wear any tight fitted cloth that scratches your body and be in a good sitting position by resting your hands on the top of your thighs and your legs apart by hip distance. Make your that your feet lay flat on the floor. Let your eyes gaze softly and relax the eyelids.

Relax your mind and breathe

Relax your mind completely for 5 minutes and focus on breathing in your meditation
Relax your mind completely for 5 minutes and focus on breathing in your meditation

Now that your body is tense free, it’s time to rejuvenate your mind by focusing on your breath. Do a five count breathing by inhaling through your belly slowly and then into ribs, chest, crown of the head and then hold your breath for the fifth count. Revise the same process as you exhale out. Repeat the same and feel the rising and falling sensation in your shoulders and belly.

Put your brain into visualizing that with every breath you take, tension is leaving your body and making you more peaceful and healthy. Notice the air leaving from the nostrils. Feel that the tension is making it’s way out from head to the feet. Allow the breathing to fall into a natural rhythm. You should notice that breath is neither too deep not too shallow.

Let the thoughts drift away

Don't let any thought disturb you for 5 minutes while doing meditation
Don’t let any thought disturb you for 5 minutes while doing meditation

As you are now releasing tension out of your body while breathing deeply, it’s the time now to work on clearing your mind. You should clear any thoughts that lingers in your mind. Meditation makes you connect fully with the moment. Remember you shouldn’t spend your meditation thinking about “not to think anything”. Be in the moment and let the things go by. If there’s some thoughts that still strikes your brain, acknowledge it soothingly.

Just as the floating clouds pass by the sky without making any harm, accept these thoughts in the same way. Don’t try to make any action or judgement. Stay focused but don’t focus too much in thinking that if you’re doing it right or not. Redirect your brain to this moment for the maximum results. Focus that there is nothing to do and nothing to change.

Keep going and focus

Focus on good memories while doing a 5 minute meditation
Focus on good memories while doing a 5 minute meditation

While you are relaxing yourself, continue for five minutes feeling the sensations in your body, focusing on your breathing and cleaning out your mind. You should just sit and release your focus. You can remind yourself of a good memory to make those 5 minutes of meditation more rewarding. You can remember something that you are really grateful for like enjoying some precious moments with your partner. The peace in your body; the calm heart beating steadily, muscles fully relaxed and skin fully refreshed will make your mood perfect for the day. Just open your eyes, deep breath in and out one more time and you’re ready.

Benefits of 5 minutes meditation

Even 5 minutes of meditation can give you many benefits
Even 5 minutes of meditation can give you many benefits

There are people who believe that 5 minutes meditation is not good enough. Even people who do not practice meditation are the believers that only a long meditation session can give the benefits related with it. If you also think meditation to be an intimidating practice, these are a few reasons that will convince you to soon start it:-

It’s perfect to get things started

According to a 2019 American study, nearly 27% people do not practice meditation because they think meditation is time consuming. But, if you want to get started toward being a more mindful and relaxed personality, a 5 minutes meditation is perfect you. Even trained yoga teachers recommend it. The only thing you need is to start.

It can longer your meditation period

A 5 minutes meditation if done consistently can prompt a person for even a longer meditation session. If you try to do meditation daily even for 5 minutes, your body and mind will certainly feel good and tempt you to try it for even a longer time. The peace that you feel while meditating will help you prioritize meditation over the other regular tasks and that for your own good. Remember, if you don’t like to lengthen the period and stick to do meditation for 5 minutes only for many months, it’s completely fine.

Perfect for building a habit

If you start practicing mediation even for 5 minutes daily, it can certainly give you the dose of mindfulness and help you in starting this good habit. Remember that the key here is being consistent. A 5 even a 2 minutes meditation practiced daily may give you much more benefits than a half hour long meditation done only once a week. You should try to do it daily at whatever time or place. These 5 minutes will help you stay focused on the present moment and boost your mood for the rest of the day.

Helpful in gratitude practice

5 minutes of meditation are enough to make you feel good. A gratitude practice is needed to look at the world with a positive attitude. It makes us feel alive and content. While doing a meditation, you can direct your brain towards thinking about “What you’re grateful for?”. When you focus your thoughts thinking about such good moments, you really feel grateful by your heart. You immediately look at your life with a fresh look full of positive emotions. You feel all the love filled in your life and sets you to be more mindful all day long.

A 5 minutes meditation is perfect to get things going. Whether you are practicing meditation for mindfulness, gratitude or loving kindness, five minutes are well enough. However, if you are on a guided meditation routine, five minutes may not work for you as such practices demand visualizations taking much more time. And, if you’re really overwhelmed with the day, set aside a minimum of 15 to 20 minutes.

Meditation is a wonderful healing technique that actually keeps your mind under control. Even the 5 minutes spent on practicing mediation will not get wasted and you’ll experience some generous results. No matter what’s the time and place is, you can easily set aside 5 minutes out of your busy schedule and delve deeper into your mind into focusing what’s there in and get a good understanding of your body. You’ll learn the art of acknowledging the thoughts overrunning your brain. Remember, even these five minutes are worth enough to awake all your senses and enjoy the present moment. So, what are you waiting for? Meditate for five minutes following the above steps and feel the difference yourself.